Besides walking, what is the best exercise to lower blood pressure?

Regular walking is a great way to lower your blood pressure. However, there are other more intense exercises that can help control your blood pressure effectively.

If you limit yourself to light walking, you may miss out on the benefits of other exercises. These exercises increase your heart rate, stretch your muscles, and help your blood vessels expand, according to Verywell Health.

In addition to walking, the following exercises also help reduce blood pressure.

Swimming

Swimming or other water exercises are a good option for those who want to build endurance without putting pressure on their joints, especially those who are older or have musculoskeletal problems. In a study published in the Journal of Hypertension, scientists asked people with stage 1 and 2 high blood pressure to participate in a 10-week swimming program. The results showed that their systolic blood pressure dropped from 150 to 144 mmHg.

Swimming or water exercises are good options for those who want to build endurance without putting stress on their joints.

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Experts recommend that people with high blood pressure should swim 2-4 times a week, each time about 30-45 minutes. If they do not want to swim much, they should get in the water and do gentle underwater exercises. The intensity of the exercise should be increased gradually over time.

Dynamic resistance training

This is a type of resistance exercise that involves stretching and contracting the muscles throughout their range. Common types of this type of exercise include weight lifting and resistance band exercises. Research evidence shows that this type of exercise significantly reduces systolic and diastolic blood pressure compared to groups that do not exercise or only do light exercise. Specifically, an analysis published in the journal Hypertension showed that dynamic resistance training reduced systolic and diastolic blood pressure by 3.9 mmHg.

This is because dynamic resistance training improves the elasticity of the vascular wall, reduces arterial stiffness, reduces visceral fat, increases insulin sensitivity, and reduces oxidative stress. Resistance training also increases muscle mass. Stronger muscles burn energy better, which contributes to long-term blood pressure stability.

One thing to note is that people with severe high blood pressure should check with their doctor before starting heavy exercise.

Static stretching exercises

Static stretching, also known as isotonic exercise, is a type of exercise in which the muscles contract but there is little or no movement. Common types of static stretching include planks, using a bicep curl, and holding lunges. Research has shown that this type of stretching is very effective in lowering blood pressure.

A study published in the journal Mayo Clinic Proceedings found that static stretching reduced systolic blood pressure by an average of 6.77 mmHg and diastolic blood pressure by 3.96 mmHg.

One thing to note is that people with joint problems, poor posture, or who are prone to dizziness should start gently, with support, and monitor their blood pressure. Also, avoid overstretching without control, according to Verywell Health .

Source: https://thanhnien.vn/ngoai-di-bo-dau-la-bai-tap-giup-giam-huyet-ap-tot-nhat-185251010175113025.htm